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Cooking for yourself is one of the simplest steps to improving your health.

Below are some of my favorite meals, you can modify to your own liking or what is available and it's also a great way to make friends, especially when staying in hostels.

Also view Food HERE, from more cooking and places I have enjoyed eating at.

One of my favorite's and very easy to cook, very popular in Latin America "Sopa de Pollo".

Chicken Soup "Cooking"

"Use up whats left in the cupboard"

Whole chicken chopped (Bones used to make stock)
Sweet Potato 
Spring onion
Scotch bonnet 
Black pepper
Extra virgin olive oil

No Grains!
Gluten and wheat free, Paleo Banana Bread made with coconut flour.

Paleo Banana Bread


1/2 cup of coconut flour
3 Ripe bananas
3 Large eggs
2 Tablespoons of honey
1 Tablespoon of vanilla extract
3/4 Teaspoon of baking soda

You could even add finely sliced carrot and or ginger


Preheat your oven to 350°F (180°C, or gas mark 4).
Prepare a baking pan with grease "generously".
Mash the bananas by hand in a large bowl. Mix until completely mashed and smooth.
Add the eggs, honey, and vanilla to the mashed bananas and blend well.
Add the baking soda and coconut flour to the wet batter and blend well.
Let the batter sit for 5 minutes or so to give the coconut flour time to absorb the liquids.
Pour the batter into the baking pan and bake for 45 minutes or until the top begins to brown and a toothpick inserted in the center of the bread comes out clean.

Banana bread slices 

Making banana bread in a water-less Amway pot:

Double the ingredients as above.
This time I used vanilla pods, you can also add dark chocolate chips "Caco" with no added sugar.
Preheats the Amway cooking pot at medium to low heat, until the pot has become nonstick. There is no need to oil or grease these pots.
Add the batter and place the lid back on and after 5 minutes lower the heat to minimum and cook for 40 minutes. These pots are like mini ovens, but use a lot less gas as you are heating a smaller area and the heat spreads evenly around the pot.

6 chopped bananas ready to be mashed

  Mash the 6 bananas by hand in a large bowl, using a potato masher

The batter in the Amway pan


Shakshuka Cooked in a Amway iCook™ pot

  • 1 tbsp olive oil
  • 1/2 medium white onion, peeled and diced
  • 2 clove garlic, minced
  • 4 ripe diced tomatoes
  • 2 tbsp tomato paste
  • 1 tsp chili powder (mild)
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and black pepper to taste
  • 5-6 eggs
  • 1/2 tbsp fresh chopped parsley (for garnish)


    1. Heat a deep, large skillet or saute pan on medium. Slowly warm olive oil in the pan. Add chopped onion & garlic, saute for a few minutes until the onion begins to soften. 
    2. Add tomatoes and tomato paste to pan, stir till blended. Add spices, stir well, and allow mixture to simmer over medium heat for 5-7 minutes till it starts to reduce. Add salt and pepper to taste.
    3. Crack the eggs, one at a time, directly over the tomato mixture, making sure to space them evenly over the sauce. Place 4-5 eggs around the outer edge and 1 in the center.
    4. Cover the pan. Allow mixture to simmer for 10-15 minutes, or until the eggs are cooked and the sauce has slightly reduced. Keep an eye on the skillet to make sure that the sauce doesn't reduce too much, which can lead to burning.
    5. Garnish with the chopped parsley. 

    With guacamole

    Simple guacamole: 
    Squish 1 rip avocado in a bowl
    Finely slice garlic clove and use back of knife to squish the garlic
    mix garlic and olive oil with avocado using a fork

    Spaghetti squash a la bolognese

    Spaghetti squash is a great substitute for pasta

    Spaghetti squash a la bolognese

    The cooked squash flesh shreds into threads like thin spaghetti

    To cook: 
    • Cut in half (longways) 
    • Scrape out the seeds and pulp
    • Prick the outside with a folk
    • Place in the middle of a pre-heated oven, faced down in a tray at Gas mark 5 or 190 deg c for 30 - 40 minutes 
    Puerto Rican Plantain Lasagna (Pastelon)

    Sevres 4
    • 800g Farmed mince beef 
    • 4 Ripe plantains 
    • 1 large Onion 3 Eggs 
    • 5 Tomatoes 
    • Italian mixed herbs 
    • Ginger 
    • Garlic 
    • Chili 1 yellow Scotch bonnet

    Chicken Marsala

    Sevres 4
    • 3 Farm chicken breasts
    • 1/2 A sweet potato
    • 1 Large onion finely chopped 
    • 3 Tomatoes chopped
    • Broccoli 
    • Spinach 
    • 3 Garlic cloves
    • Nob of ginger
    • Olive oil
    • Black pepper ground
    • Garam masala, cumin, turmeric, chili powder
    • Chili finely chopped
    Directions: Cut chicken in to strips and season with black pepper. Heat oil, add onions and fry till soft, add chili's, garlic & ginger, cook for a further 2 minutes, then add the spices (excluding garam masala) and cook for a further minute. Add the chicken, stirring until it begins to go golden brown allover, then add a little water if necessary & chopped tomatoes,bring to boil, reduce to simmer, cover pan and stirring often. Simmer for 10 minutes, add sweet potatoes, simmer for a further 20 minutes then add garam masala, stir and add broccoli and simmer for 10 minutes. In the meantime, spoon some of the juices to a small saucepan, heat on low, add the spinach and stir till reduced. 
    Garnished with chopped coriander, spring onion and tomatoes

    Chicken Marsala

    Chicken soup with chili salsa

    Chicken soup with chili salsa

    Ingredients: Chicken soup. Sevres 4 
    • 4 fresh farm Chicken thighs Spinach 
    • 2 large spring onions 
    • 1/2 a large Broccoli 
    • 2 Large carrots Coriander 
    • 3 Garlic cloves chopped 
    • Slice of ginger chopped 
    • Olive oil 
    • Cumin 
    Directions: Blend the spinach with water. In a large saucepan fry garlic, ginger in olive oil, add the chicken until sealed. Add the spinach mix, bring to boil and simmer. Add chopped spring onions, coriander, cumin and continue simmering for 20 minutes, then add the chopped carrots, broccoli and simmer for 10 minutes more. Remove the chicken from the pot and remove the bones and add chicken back to the pot before putting in the blender, mix, top with salsa and serve.

    Ingredients: Salsa: 
    • Tomatoes 
    • Coriander 
    • 1 Large spring onion 
    • Scotch bonnet 
    • 1/2 Lime 
    • Olive oil 
    Directions: Finally chop tomatoes, coriander, spring onion and chili. Cover with olive oil, lime and mix together.

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